Team LAB-3/13/14-Thursday
*Note: many of you are working from the ‘CF Comp’ template below. I am making several new tweaks adjustments but is taking time to do. See me for individual changes/tweaks.
Level 1: Week 3/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x3s x3sets (15 min)
B) 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 3s x3
E) Optional: Snatch Grip BN Push Press: x3s x1-3
F1) Military Press: 5s x3-5
F2) Pullups (weighted if possible): 5s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 2: Week 3/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x3s x3sets o(15 min)
B) Pw Snatch 321 OR 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) Pw C&J 3+1, 2+1, 1+1,OR 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 3s x3
E) Optional: Snatch Grip BN Push Press: 3s x1-3
F1) Military Press: 5s x3-5
F2) Pullups (weighted if possible): 5s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 3: Week 3/3 in this rotation, match or beat last week/past phases
A) Optional: Snatch Sotts Press: 3s x3 (15 min)
B) Pw Snatch or Snatch: 3,2,1 (30 min)
C) Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)
D) Push Press: 3s x3
E) Optional: Snatch Grip BN Push Press: 3s x1-3
F1) Military Press: 5s x3-5
F2) Pullups (weighted if possible): 5s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
*On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
CF Comp-Week 3/3 (match or beat last week/past numbers) (Note: Lift % based on top classical lifts. Work sets listed only)
Part 1: ~60 min
Warm up: ~15 min
A) Sn Sotts x5s*3 x3 sets (~10-15 min)
B) Muscle Sn 321 (~15-20 min)
C) NHNF Sn up to 321, 222 (work to top x1:~80% of best regular Sn, then drop 10-15% for 2s x3) (NHNHF: No hook, no feet movement-feet start with receive position). (~90s rests) (~15-20 min)
D) 3 Part top down Pw Cl + Pw Jerk (HH, H@K, Floor) ~60% x3+1 x3-5 (90s-2 min rests)(~15 min)
E) Optional: Rack Jerks (if didn’t do yesterday)
Part 2: ~30 min
“Standard Strength” (30 min)
~20 min
A) Push Press: 3s x3 sets
B1) Military Press: 5s x5 sets
B2) Chin-up > Ring Pullup: 5s x5 sets
~10-15 min
C1) Ring Dip: 5s x3-5 sets (w/tempo: 3 sec lockout and 4 sec negative)
C2) Ring Row>Ring Pullups>Single Leg (Split Squats/Lunges/Pistols): 5s x3-5 sets (w/tempo: 3 sec lockout and 4 sec negative)
Part 3: 30 min
“Special Strength & Conditioning” (30 min)
“Special Strength”
Part 1: Gauntlet
*Have weight adjustments ready-changing weights is PART of your time!
**On TNG reps watch for elbow pains-drop bar when needed (point is to practice TNG and speed reps. Also, if hands chewed up on snatch may use straps)
Category-ish Set work: rest total time Exercise
Pull 1 60s:60s 2 Ring MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping)
2 60s:60s 2 Ring MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping)
3 60s:60s 2 Ring MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping)
Push 4 30s:30s 1 HSPU (kipping/band)
5 30s:30s 1 HSPU (kipping/band)
6 30s:30s 1 HSPU (kipping/band)
Pull 7 30s:30s 1 Clean (full-TNG optional)-(65/95/135 or 40% of 1rm cl)
8 30s:30s 1 Clean (full-TNG optional)-(65/95/135 or 40% of 1rm cl)
9 30s:30s 1 Clean (full-TNG optional)-(65/95/135 or 40% of 1rm cl)
Push 10 30s:30s 1 Ring Dip (kipping<strict/band)
11 30s:30s 1 Ring Dip (kipping<strict/band)
12 30s:30s 1 Ring Dip (kipping<strict/band)
Pull 13 30s:30s 1 Ring Pullups (kipping<strict) or L-position (strict<band)
14 30s:30s 1 Ring Pullups (kipping<strict) or L-position (strict<band)
15 30s:30s 1 Ring Pullups (kipping<strict) or L-position (strict<band)
Push 16 30s:30s 1 HR Pushups (weighted>bw>toes>band>knees)
17 30s:30s 1 HR Pushups (weighted>bw>toes>band>knees)
18 30s:30s 1 HR Pushups (weighted>bw>toes>band>knees)
Pull 19 30s:30s 1 Ring Row (kipping<strict/bent>straight>box)
20 30s:30s 1 Ring Row (kipping<strict/bent>straight>box)
21 30s:30s 1 Ring Row (kipping<strict/bent>straight>box)
Core 22 30s:30s 1 T2B>K2E>HLR>Knee raise
23 30s:30s 1 T2B>K2E>HLR>Knee raise
24 30s:30s 1 T2B>K2E>HLR>Knee raise
27
Min
Static-Optional Optional: non-stop running clock
1 30s:0s :30 Pistol bottom hold-0-30s R/L
2 30s:0s :30 Pistol bottom hold-0-30s R/L
3 30s:0s :30 Pistol bottom hold-0-30s R/L
4 60s:0s 60s Hollow hold to superman hold: 30s:30s
5 60s:0s 60s Hollow hold to superman hold: 30s:30s
6 60s:0s 60s Hollow hold to superman hold: 30s:30s
4:30 min
Part 2: Optional Conditioning-(may do on own)
FBT:
Burpee Box Jumps 10>1 (-1) or Hang Pw Snatch (45/65/95) or Wall Ball (10 each round)
DU 20 (each round for 10 rounds)
